The Pause and Fast Podcast

Intermittent fasting changed my body — and my life.

Welcome to The Pause and Fast Podcast, where we talk about intermittent fasting, wellness, mindset, self-care, movement, and the real-life journey of becoming healthier without the extremes.

New episodes every week, with a mix of inspiring guests and solo conversations. Sometimes we talk fasting. Sometimes we talk about the things that help us feel better, think differently, and create a healthier relationship with ourselves.

I’m always looking for great conversations and people with a story, perspective, or experience worth sharing. If you’d like to be a guest, have a topic you’d love to hear discussed, or just want to connect, reach out!

Honest conversations. Practical takeaways. No drama. Just a little more pause.

Follow along:
Instagram: @pause_and_fast
TikTok: @pause.and.fast
Facebook & YouTube: The Pause and Fast Podcast

Latest Episodes:

Laurie Lewis & Jalene Weigand- Maintaining Intermittent Fasting for Life Apr 26, 2026

Show notes

In this special episode, Erika Barnhart sits down with two experienced voices in the fasting community — Laurie Lewis and Jalene Weigand — for a powerful and honest conversation about what it really takes to maintain intermittent fasting for life.

This isn’t about quick results. It’s about becoming the kind of person who can live this lifestyle long-term.

Together, they explore:

How motivation evolves over time (and why it matters less than you think)
The surprising power of “being boring” with your habits
What “effortless effort” actually looks like in real life
How to feel confident living differently than the people around you
Other ways we can “pause” in life beyond food

You’ll also hear personal stories, mindset shifts, and practical tools that can help both beginners and experienced fasters stay consistent — without burnout.

If you’ve ever wondered “How do I make this stick forever?” — this episode is for you.

We referenced - The Hunger Habit - Judson Brewer, MD

Alison Pizanie - Fasting After Bariatric Surgery Apr 12, 2026

Show notes

In this episode of The Pause and Fast Podcast, Erika Barnhart talks with Alison Pizanie, a board-certified bariatric educator and author, about her journey through bariatric surgery, weight loss, and finding long-term success with intermittent fasting.

Alison shares why bariatric surgery is a powerful tool—but not a complete solution—and how intermittent fasting helped her manage weight regain, improve her relationship with food, and build a sustainable lifestyle.

They also discuss the importance of mindset, emotional health, proper nutrition, and community support for lasting results.

In this episode:
• Bariatric surgery and long-term weight management
• Intermittent fasting after surgery
• Mindset and emotional health
• Nutrition and protein intake
• Building sustainable habits

✨ “Fasting is a lifestyle, not a diet.”

https://youtu.be/SsPvl98ppsU

Laurie Lewis - Mastering Intermittent Fasting Mar 29, 2026

Show notes

What if the simplest health shift is the one that actually sticks?

In this powerful, no-nonsense conversation, Laurie Lewis shares her 9-year journey with intermittent fasting—and how it transformed her energy, mindset, and overall health when nothing else worked.

This episode cuts through the noise. You’ll learn what a clean fast really is, how to find your ideal eating window, and why fasting is about so much more than weight loss.

If you’re looking for a sustainable, realistic approach to better health, this is it.

In this episode:
• What actually makes intermittent fasting work
• How to start (and stick with it)
• The mindset shift that changes everything
• Why “pausing” might be the missing piece

Simple. Practical. Transformational.

Resources:
Fast Forward Wellness: https://fastforwardwellness.com
The Obesity Code by Dr. Jason Fung
Atomic Habits by James Clear
Zero Fasting App

Watch on YouTube - https://youtu.be/uBJpbodKpLs

Nugget from Amy Jo Holcomb, and an update. Mar 22, 2026

Show notes

A quick life + podcast update 💬

In this episode, I’m sharing a shift in the Pause and Fast Podcast schedule—from weekly episodes to a bi-weekly cadence (for now).

This decision comes from a place of wanting to create more intentional, thoughtful conversations around intermittent fasting—without rushing the process or sacrificing quality. I talk a little about what this podcast stands for, what you can expect moving forward, and how I’m continuing to build this space for learning, curiosity, and real-life experiences.

I’m also always looking for new guests, so if you’ve ever wanted to share your story, I’d love to hear from you.

And stick around for a great nugget from my conversation with Amy Jo Holcomb!

Email me at pause.and.fast@gmail.com to talk about being a guest!

Please rate the show and leave a comment - It helps listeners find us and I appreciate it!

April Hall - Why Diets Failed-and What Finally Worked Mar 15, 2026

Show notes

In this episode of The Pause and Fast Podcast, Erika Barnhart talks with April Hall, restaurant owner, mother of five, and known as the Alabama Chicken Queen. April shares how intermittent fasting helped her move beyond years of yo-yo dieting to build a sustainable lifestyle that improved her health, energy, and mindset.

April explains how understanding hormones, practicing a clean fast, and reducing artificial sweeteners changed her relationship with food and helped reduce inflammation and digestive issues. She also discusses how fasting strategies can evolve through different life stages, including perimenopause, and why learning to listen to your body is key.

Beyond weight loss, April shares the importance of self-care, community support, and mindset shifts when creating lasting lifestyle change.

Watch on YouTube - https://youtu.be/2fgnb6VS8Fk

Episode 15, Martin Sher - The Mindset for Long-Term Health Mar 08, 2026

Show notes

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Martin Sher, a 74-year-old retired CEO who lost 40 pounds and transformed his health through intermittent fasting. After years of following traditional dieting advice, Martin discovered intermittent fasting and committed to a sustainable lifestyle focused on nutrition, mindset, and long-term health.

Martin shares how small changes—like gradually extending fasting windows, choosing whole foods, and practicing mindful eating—helped him achieve permanent weight loss and improved health markers. He also explains why community support, patience, and consistency are key to maintaining results over time.

This conversation explores the deeper mindset behind successful weight loss, including why eating slowly enhances satisfaction, why exercise should be enjoyable, and how shifting your relationship with food can lead to lasting change. Martin also offers a preview of his upcoming book, where he shares lessons from his journey and practical strategies for others interested in intermittent fasting.

If you're interested in intermittent fasting, weight loss, nutrition, mindset, and building sustainable healthy habits, this episode offers inspiration and practical insights for your own health journey.

Watch on YouTube - https://youtu.be/i7rismWgPno

Episode 14, Raena Hawkins - The Journey of Clean Fasting Mar 01, 2026

Show notes

What if intermittent fasting isn’t just about weight loss — but about transforming your mindset, habits, and relationship with food?

In this powerful episode, Erika Barnhart sits down with Raena Hawkins to explore her fasting journey that began in 2014 with the 5:2 method and evolved into a sustainable, empowering clean fasting lifestyle. Raena shares the struggles, breakthroughs, and mindset shifts that helped her move from white-knuckling hunger to experiencing calm, confidence, and clarity around food.

Together, they discuss:

How clean fasting simplifies the process and enhances results
Why mindset matters more than willpower
Navigating social situations with confidence (“No is a complete sentence.”)
The connection between fasting, exercise, and strength training
Hormonal changes, aging gracefully, and fueling your future self
Tools, routines, and practical advice for beginners

Raena reminds us that patience is key, community support is powerful, and embracing discomfort can lead to lasting transformation. This episode is filled with real-life wisdom for anyone exploring intermittent fasting, clean fasting, weight loss, nutrition, wellness, and sustainable health habits.

If you’ve ever struggled with hunger, questioned your habits, or wondered how to make fasting fit your real life — this conversation will leave you feeling empowered and equipped.

🎧 Tune in now and start building a fasting lifestyle that supports your health, your family, and your future self.

Episode 13, Graeme Currie - Losing 132 Pounds & Keeping It Off Feb 22, 2026

Show notes

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Graeme Currie, bestselling author of The Fasting Highway, to discuss his remarkable intermittent fasting journey.

After reaching 360 pounds, Graeme made a life-changing decision that led to a 132-pound (60 kg) weight loss — and, more importantly, long-term weight maintenance.

We talk about breaking sugar addiction, clean fasting, nutrition awareness, positive mindset, and why patience is essential for sustainable weight loss. Graeme shares how intermittent fasting became a lifestyle — not a diet — and the non-scale victories that transformed his health and personal growth.

If you're seeking lasting change, freedom from food obsession, and a realistic approach to intermittent fasting, this conversation will both inspire and equip you.

Watch on YouTube: https://youtu.be/QiNgTbF4mpA

https://thefastinghighway.com/

Episode 12, Cheryl Land - From Dieting to Freedom Feb 15, 2026

Show notes

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Cheryl Land, RN, to explore how intermittent fasting transformed her health, mindset, and relationship with food.

After years of being health-conscious but struggling with weight management following pregnancy, Cheryl began her intermittent fasting journey on May 13, 2021. What started as a simple shift in eating windows became a powerful lifestyle change. Over the past three years, she has maintained her weight within a four-pound range — something she had never experienced before.

Cheryl shares the early challenges of fasting, the mindset shifts that made it sustainable, and the unexpected health benefits she discovered along the way — including improved energy, better sleep, smoother skin, and freedom from food obsession.

This conversation goes beyond weight loss. It highlights the flexibility, freedom, and empowerment that can come from consistent fasting protocols and supportive community.

In this episode, we discuss:
• How Cheryl transitioned from dieting to intermittent fasting
• Adjusting eating windows and maintaining weight long term
• The role of mindset in sustainable health
• Lifestyle changes that support success
• Practical fasting tips for beginners
• Health benefits beyond the scale

Whether you’re new to intermittent fasting or looking to strengthen your fasting journey, this episode offers encouragement, realistic insight, and practical guidance.

If this episode resonates with you, be sure to subscribe, leave a review, and share it with someone who may benefit from a fresh approach to health and wellness.

Also available to watch on YouTube - https://youtu.be/X1xGESduZ-I

Episode 11. Star McEuen - Just Give Yourself Grace: Fasting, Clarity & Metabolic Healing Feb 09, 2026

Show notes

What if the problem was never willpower—but insulin resistance?

In this powerful and honest conversation, Erika Barnhart sits down with intermittent fasting coach and wellness educator Star McEuen to unpack how intermittent fasting evolved from a last-ditch weight loss effort into a sustainable, freeing lifestyle.

After years of “doing everything right”—counting calories, tracking macros, and pushing her body through intense workouts—Star was at her wit’s end. Discovering clean intermittent fasting changed everything. By addressing insulin resistance and letting go of rigid diet rules, she lost 81 pounds naturally and has maintained her results for over six years—without tracking, dieting, or extreme exercise.

Together, Erika and Star explore the health benefits of intermittent fasting, including improved cholesterol, reduced anxiety, mental clarity, and emotional stability. They talk about why fasting should be flexible, how what you break your fast with truly matters, and how fasting can deepen your understanding of your body and overall health.

This episode also dives into self-care beyond food—movement, mindset, grace, and holistic wellness—and offers practical guidance for beginners looking to start a fasting lifestyle that actually lasts.

If you’ve ever felt stuck, frustrated, or overwhelmed by diet culture, this conversation is a reminder that healing is possible—and freedom is closer than you think.

✨ “Fasting is freeing.”
✨ “Just give yourself grace.”

Watch with video on YouTube - https://youtu.be/Ncs6A1r350E

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